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Is 10000 mcg of Biotin Too Much? A Comprehensive and Informed Take

Article Highlights
  • Also known as vitamin B7, biotin is a water-soluble vitamin found naturally in some foods such as eggs, milk, and bananas.
  • There's no evidence of high levels of biotin, up to 10000mcg, being harmful or causing toxicity.
  • While the consumption of 10000 mcg of biotin per day may be safe, it is likely unnecessary and may not provide any additional benefits beyond the recommended daily dosage if you are not deficient in the nutrient.

When it comes to this widely-acclaimed nutrient, most folks struggle to tell whether or not 10000 mcg of biotin is too much, and it is for a good reason. You see, for ages now, biotin has cemented a solid reputation as a nutrient capable of fueling faster nail and hair growth, as well as imparting gorgeous-looking skin. As such, most people have been led to believe that the more of this vitamin that you can squeeze out of your diet, the stronger your nails are likely to be, the more lustrous-looking your locks are going to get, and the fewer blackheads you will have to contend with. So, it is not exactly surprising when folks are bombarded with questions such as; is 10 000 mcg biotin too much? Well, let's see.

How Many mg is 10000 mcg?

Even before answering the question of; is 10 000 mcg of biotin too much, it is imperative to firstly shed some crucial light on what exactly 10 000 mcg biotin is, and how many mg are in 10000 mcg of the nutrient.

For starters, also known as vitamin B7, biotin is a water-soluble vitamin found naturally in some foods such as eggs, milk, and bananas. It plays an important role in assisting enzymes in breaking down fats, carbohydrates, and proteins in food. Biotin deficiency, or a lack of enough vitamin B7, is often associated with hair thinning, bad skin, and weakened nails. For this reason, it is only natural to assume that the more biotin you can access, the better-looking you are likely to be. But is this really the case? Is 10 000 mcg biotin too much? Is it even necessary to begin with?

How much biotin should a woman take daily

Arithmetically speaking, 10000mcg of biotin is equal to 10 milligrams of the nutrient. You see, one milligram (mg) is equal to 1,000 micrograms (mcg). Therefore, 10,000 micrograms is equivalent to 10 milligrams. The conversion factor between micrograms and milligrams is 1:1000. This is the easiest way to grasp the conversion of 10000 mcg to mg.

That being said, biotin deficiencies are rare but can cause symptoms such as hair loss or a scaly red rash if they do occur, so some doctors may recommend taking biotin supplements if these symptoms are present.

Having done away with the conversion arithmetic of 10000 mcg to mg, it's now time to pan our cameras and shed some crucial light on whether or not 10 000 mcg biotin is too much. According to the NIH, dosages of up to approximately 200,000 mcg/day of biotin do not cause any adverse or noticeable toxicity symptoms. However, high levels of biotin may interfere with important lab results, particularly those that rely on biotin-streptavidin technology.

So it’s not surprising that biotin is readily available as a nutritional supplement in quite a few varying strengths, including 5mg (5,000 mcg) and 10mg (10,000 mcg). The adequate intake (AI) established as sufficient to meet the needs of most adults is 30-35 mcg per day, meaning that 10,000 mcg provides 33,333 percent of the AI. There have been no reports of toxicity from taking biotin supplements at these levels, so 10,000 mcg is not considered too much.

Is 20 000 mcg Biotin Too Much?

Having identified the AI (adequate intake) of biotin, one may be tempted to up their dose to 20,000 mcg. So, is 20 000 mcg biotin too much? And can I take 20 000 mcg of biotin a day without incurring any negative or unwanted health consequences?

Here is the thing; intake recommendations for biotin and other nutrients are usually listed in the DRIs (Dietary References Intakes) compiled by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. Although there are no nationally-recognized representative estimates of the intake of this vitamin in the United States, the average intake of biotin from foods in Western Europe is around 35–70 mcg/day, indicating that taking 20,000 mcg of the nutrient via supplements is stretching it a tad too far. At least, that's true for the majority of the population.

How much biotin should you take

At this juncture, there's something that you ought to understand: As much as taking biotin supplements might improve hair, nail, and skin health among healthy individuals, future studies are still needed to determine whether taking above-average doses of the nutrient (i.e., more than 10,000 mcg) offer any additional benefits. In fact, even if you accidentally fail to take your biotin tablets for a couple of days, there shouldn't be any cause for concern as it takes a while for your body to become seriously deficient in this micronutrient. Nevertheless, if your doctor or nutritionist has advised that you take biotin supplements, make an effort to take them as directed on a daily basis.

So, to answer the question, is 20000 mcg biotin too much? Well, Yes, 10,000 mcg (micrograms) of biotin is a very high dose, and it exceeds the recommended daily intake for biotin, which is generally around 25-100 mcg per day for adults.

Is 5000 mcg of Biotin Too Much? A Quantitative Analysis

Having answered the question of, can I take 20000 mcg of biotin a day, it's now time to turn our attention to the query of; is 5000 mcg of biotin too much? Let's break it down, right?

First things first, there is no official upper limit for biotin because it is water-soluble, and the body only stores what it needs, with the rest being excreted in the urine. As identified earlier, the normal recommended dosage of biotin for healthy adults is 25 to around 100 micrograms (mcg) per day. Nevertheless, some proponents recommend taking 2000 to 5000 mcg of supplementary biotin to strengthen hair shafts and achieve desired results. In any case, research suggests that even mega doses of 300 mg (that’s 300,000 mcg) have no adverse side effects.

Long story short, taking 5000 micrograms of biotin is not considered too much, as there are no known negative side effects associated with taking doses of biotin within this threshold. However, if you experience sudden acne breakouts, gastrointestinal upset, or an unexplained skin rash after taking 5000 mcg of biotin, consider reducing your dose or taking the vitamin less often.

Is 1000 mcg of Biotin too Much? Another Quantitative Analysis

Going a bit lower in this scale, we encounter the question of; is 1000 mcg of biotin too much?

Well, bearing in mind that the usual recommended dosage for this micronutrient is 25 to 100 mcg per day, taking 1000 micrograms of biotin per day is generally considered a bit high but not too much that it would result in any toxicity. Actually, for better hair growth and stronger nails, a biotin supplement containing anywhere from 300 mcg to 2,000 mcg is often recommended by trichologists.

How Much Biotin Should You Take?

Having shed some crucial light on the extremities of biotin supplementation, one may wonder; how much biotin should you take? Or rather, how much biotin do i need?

Strictly speaking, The National Institutes of Health (NIH) recommends a biotin intake of 20 to 30 micrograms (mcg) per day for teenagers and adults to prevent biotin deficiency. For adults ages 19 and over, the average daily recommended amount for biotin is approximately 30 mcg. Unless prescribed by a healthcare provider, it's best to stick to the recommended daily dose listed on your biotin supplement of choice. That aside, pregnant and breastfeeding women may require higher amounts of biotin, and their healthcare provider may recommend a specific dosage based on their individual needs.

how much biotin is safe per day

It is important to note that biotin supplementation that exceeds the recommended dietary intake (RDI) may not be required or effective in cases other than biotin deficiency. And while very high doses of between 100 to 550mg/day have been used to treat biotin deficiency, it is always best to consult with a healthcare provider before taking such high doses.

About Biotin - An Overview

So far, we have said quite a lot about the dosages of this nutrient and very little about what it is in particular. Generally speaking, biotin, also known as vitamin B7 or vitamin H, is an essential water-soluble vitamin that acts as a cofactor for about 5 biotin-dependent carboxylases. These carboxylases play extremely important roles in fatty acid synthesis, amino acid catabolism, and the intermediary metabolism of glucose.

Biotin deficiency is rare but can cause thinning of the hair and a rash on the face if it occurs. It has also been observed to improve thin, splitting, or brittle toes and fingernails, as well as thickening hair, when combined with zinc and topical clobetasol propionate, although evidence of this is mostly anecdotal. Other potential uses include enhancing glucose-induced insulin secretion and modifying glucose metabolism, although more research is needed to confirm these effects.

Are There Biotin-rich Foods?

You'd be pleasantly surprised to know that biotin is present in quite a variety of foods, including avocado, liver, egg yolk, and a few vegetables. Animal-based protein sources like beef liver, chicken liver, eggs, and dairy products are excellent sources of biotin. Nuts and seeds are generally good sources of biotin as well. Almonds, peanuts, walnuts, and pecans all provide biotin. Fresh foods may be better sources of biotin than processed foods. You should know that canning can reduce biotin levels.

In a nutshell, here are the top 10 biotin-rich foods:

  • Eggs
  • Legumes like peas, beans, and lentils
  • Milk
  • Beef liver
  • Walnuts
  • Pork chops
  • Salmon
  • Avocado
  • Sweet potatoes
  • Yeast

The Benefits of Biotin Tablets

As much as dietary sources of vitamin B7 are quite abundant, there are a few reasons why one may be interested in adding biotin tablets to their supplementation regimen.

For starters, biotin is a versatile addition to your beauty routine. Research shows that supplementation improves hair health — including scalp coverage, shine, and volume in women who experience thinning hair. It also helps improve one's skin appearance, smoothness, and hydration levels.

Can biotin really help my hair grow

Secondly, biotin has anti-inflammatory and anti-allergic properties that minimize various problems and issues related to inflammation. It also prevents the re-occurrence of allergies and inflammation by targeting the root cause of the problem.

Thirdly, this is a nutrient that plays an immense role in regulating and improving metabolism levels in the body by using fat, proteins, and carbohydrates available in your body's assimilation pool. In other words, as long as you're not exceeding the RDI (recommended dietary threshold), biotin tablets are a great addition to your overall well-being.

Last but not least, there have been many claims that getting more biotin from tablets or capsules can regulate blood sugar levels, and promote healthy hair, skin, and nails.

How Fast Does Biotin Work?

At this point, anyone contemplating adding biotin capsules to their wellness regimen is likely to wonder, "How fast does biotin work?" or even, "Is it possible to see biotin results after 1 week."

Truth be told, research pertaining to how quickly vitamins work in the body is limited, but some begin to see and experience benefits approximately 30 days after starting biotin. Actually, according to The Journal of Clinical and Aesthetic Dermatology, biotin takes around 90 to 120 days to begin working. Which, of course, means that during the first few months of supplementation, it's likely that you may not notice any difference or improvement in the state of your hair. In fact, it may grow at nearly the same rate as it did before you commenced supplementation. It is only after around the third or fourth month of consistent use that most folks begin manifesting encouraging results.

biotin keratin pills

Closer home, previous and past customers of Wellabs Biotin, Keratin, Collagen Capsules have reported outstanding results after incorporating biotin pills into their supplementation regimen.

Ashlynn from New Jersey, for instance, writes, “Recently I had a horrible experience at the salon where the stylist over processed my hair with bleach causing terrible damage and breakage. This product is a LIFE SAVER. In 4 months, my hair went from a frail length of 2 inches to a healthy 5 inches!!! Of course, I used other remedies such as deep conditioners and heat protectant oils, so I’m sure there was a combo that helped, but my hair has never grown this fast! Couldn’t be happier with the results.”

In Closing

As you can see, biotin is a water-soluble vitamin that is yet to be associated with adverse side effects. In line with this argument, consuming 10000 mcg of biotin per day may be deemed safe, but it is likely unnecessary and may not provide any additional benefits beyond the recommended daily dosage, which is around 2000 to 5000 mcg.


  1. What is the maximum amount of biotin to take in a day?

    The recommended dosage for adults is 25 to 100 mcg per day. That said, biotin has been used in clinical studies and in the clinical setting in doses as high as 5 mg/day or (5,000 mcg/day) for up to two years without any toxicity reports. What's more, several studies have found no adverse effects of 10–50 mg/day biotin and up to 200 mg/day oral biotin or 20 mg/day intravenously in patients.

  2. What happens if you take too much biotin?

    Biotin is safe to take, sometimes even at extraordinarily high doses. However, consumption of too much can at times, cause side effects like excessive thirst, stomach ache, and insomnia. Too much biotin can lower vitamin C. No side effects have been reported for biotin in amounts of up to 10 milligrams a day. Excess in the body is rare, and since biotin is a water-soluble vitamin, it is excreted. That said, possible biotin side effects include trouble sleeping, skin rashes, digestive upset, problems with insulin release, and kidney problems.

  3. How long can I take biotin 10000 mcg?

    Extensive research shows that 10,000 mcg is a relatively safe dose, as no notable or serious side effects have been recorded so far. Generally speaking, biotin is a safe and effective supplement with few side effects reported, even with very high intakes.

  4. How many mcg of biotin for hair growth?

    The amount of biotin suggested for hair growth usually ranges between 100 - 1,000 micrograms (mcg) daily, with a baseline essential need for adults estimated to be between 25 and 100 mcg per day. Patients who use it for stimulating hair growth are asked to take about 2 to 5 mg (2,000-5,000 mcg) on a daily basis.

  5. Will biotin help thinning hair?

    Research suggests that supplementing your eating habits with biotin may help stimulate hair regrowth in folks who are suffering from a clinical biotin deficiency, and a few studies have proven how biotin supplements considerably improved hair growth in individuals with alopecia, also known as temporary hair loss Does biotin increase body hair? No, biotin does not make body hair grow. Biotin may help maintain hair growth and help with inflammation, but it is not effective for making body hair grow out since the hair follicles on the body do not follow the same rules as those on the scalp.

  6. What should not be taken with biotin?

    Certain medicines, such as those that lower blood levels of biotin, can interact with biotin and should not be taken with it. Additionally, alcohol and tobacco should not be used at or around the time of taking biotin. Biotin is generally safe to take in combination with zinc for reducing hair loss, but it is best to consult a doctor or pharmacist before taking any other medications with biotin.

  7. Can thin hair become thick again?

    Yes, thin hair can become thick again. This can be achieved through using volumizing or thickening shampoos and hair products, eating a hair-thickening diet, taking biotin-based supplements to thicken the hair, increasing blood circulation to the scalp or using a boar brush.

  8. Can too much biotin cause hair thinning?

    While biotin is primarily used for alopecia, a condition that causes hair loss in all sexes, taking too much biotin can cause hair thinning and loss due to its role in keratin production. Infact, extremely excessive quantities of biotin can cause a temporary condition known as Telogen Effluvium, leading to hair loss.


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  6. McKay, B. E., Molineux, M. L., & Turner, R. W., (N/A). Endogenous biotin in rat brain: Implications for false-positive results with avidin-biotin and streptavidin-biotin techniques. Avidin-Biotin Interactions, 111–128 https://doi.org/10.1385/1-59745-579-2:111

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